Fueled By Organic

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Yoga and yogurt? Sounds like a winning combination to me!

Yesterday, I was invited to a sports nutrition event hosted by Stonyfield at Equinox in downtown Boston.

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The event started with a 45-minute Vinyasa yoga class, which was taught by Roger Kuhn, an instructor at Equinox.

I’ve done all sorts of Vinyasa classes over the years, but this one was my kind of Vinyasa. It was a lot more vigorous and challenging than ones I’ve taken in the past”” the poses definitely had a more athletic spin to them. We quickly flowed from one pose to the next with various strength and balance challenges thrown into the mix. It was a fantastic workout, and after running 20 miles on Sunday, it was exactly what my body needed.

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After class, we joined the Stonyfield folks and refueled with some yogurt.

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I went with a vanilla Oikos, which was smooth, creamy, and not overly sweet like flavored yogurts sometimes are. I usually buy plain Oikos, but I’m going to start buying the vanilla too. Big fan.

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While we enjoyed our yogurt, Stonyfield Nutritionist, Mary Kennedy, lead a nutrition discussion about how to keep your body fueled for fitness. Here are some of Mary’s tips:

Fuel before a workout

  • Eat within an hour or two before exercise.
  • Think high carbohydrate, low fat. Aim for a 200-300 calorie snack with 40-100g of carbohydrates.
  • The less time you have before exercise, the less you should eat.
  • Try: oatmeal, granola bar, toast with jam, fresh fruit

Fuel during a workout

  • Drink 4-8 ounces every 15-20 minutes and replenish with 30g of carbohydrates every 30 minutes.
  • Be sure to choose foods or drinks that contain sodium if your workout lasts several hours.
  • Try: bananas, sports drinks, pretzels, crackers, energy bars

Fuel after a workout

  • Rehydrate and eat within 30-60 minutes after exercise when you muscles are best able to replace the fuel they’ve lost.
  • Choose a snack that contains carbs and some protein, and be sure to replace fluids lost.
  • Try: Baked potato with cheese and broccoli, bagel with veggie and tuna or turkey, peanut butter and banana sandwich

I already knew quite a bit of this information in more general terms, but not the specific numbers and recommendations, so it was helpful to have it all laid out to better understand proper fueling. I actually didn’t know the reason behind rehydrating and refueling within 30-60 minutes of exercise. Obviously, I know that I need to refuel my muscles, but I didn’t realize that my muscles are more receptive to nutrients at this time. I’m definitely going to make it happens from now on.

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Boston bloggers: Elizabeth, Bridget, me, Elina, and Sarah!

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Thank you, Stonyfield and Equinox for a wonderful event!

What’s your favorite kind of yoga? What’s your favorite kind of yogurt?



  1. ahh! That’s the equinox I work at! Small world. My favorite yoga is the 9 am class on Saturday with miss Emily which is technically power yoga(which I am pretty certain is a type of vinyasa). I think they gave you one week passes….so I would HIGHLY recommend you try that class 🙂 I would say I think the yoga at Equinox focuses more towards athletes-sometimes that means slow for recovery and sometimes it is wicked challenging! Also if you have any questions about the classes there feel free to ask!

  2. I’m a personal trainer with Equinox at 63rd and Lexington in NYC. If you’re in the city you come in and check it out. We have everything!

  3. That looks like a fun event to attend. I’ve always been really interested in yoga but I haven’t tried it yet. I love Stonyfield Farms products. So good 🙂

  4. Looks fun. I’ve done barely ever done any yoga, so can’t answer that one. But yogurt-wise, I love plain Greek and then adding my own flavourings/fruit/spices to it.

  5. Thank you for all these suggestions! I love yogurt and I love yoga so I thought your comments were especially helpful. I didn’t realize it was best to eat yogurt 1-2 hours before yoga. I will remember this next time I go!

  6. Favourite yoga: ashtanga. I practice with three teachers, all with a different style, but my favorite is the ashtanga teacher, who kicks my butt! Favorite yoghurt: anything that is plain, non-fat and unsweetened. The more tart the better.

  7. I used to work near that Equinox – I’d look in on the way to my gym and feel that choirs of heavenly angels would sing 🙂 Okay, not really, but you get my drift.
    It’s been a yoghurt kind of week – they were giving away Yoplait in New York last Tuesday. My favourite has to be Fage or the Icelandic Siggis – it’s skyr which is a thicker, lowfat, low sugar yoghurt….amazing. Like Greek yoghurt on crack 😀

  8. What a neat event to be able to attend! I love Oikos Greek yogurt, especially now that my teen heartthrob John Stamos is in their TV ads. Gotta love Uncle Jesse. Thanks for all the info on fueling before and after a workout. My husband is training for a half-marathon and always wondering what he should be eating before and after his runs. Now we know 🙂

  9. I’ve only ever done Hatha Yoga, but I’m really curious to try Bikram (and get super sweaty!)

    And my favorite yogurt is Greek, specifically Chobani. Ever since I went Greek, regular yogurt is rarely enjoyable anymore. How can you beat the thick (and filling!) creaminess of Greek yogurt?! You can’t!

  10. My favorite yogurt is Fage, and love Anusara yoga. I take it once a week at a studio nearby, and have a couple of DVDs I can use at home.
    Sounds like it was a fun event!

  11. I love yoga but especially a hard core flow class with lots of tips on alignment – or the exact opposite! A detailed Iyengar class with lots of great backbends and chairs etc. My favorite yogurt is probably the Brown Cow whole milk yogurt – that or the fage whole milk. Wow! But i usually buy the nonfat greek plain yogurt from Trader Joe’s.

  12. I adored this studio in Fort Collins, CO called CorePower Yoga (they have branches all over, but I really loved this one!) because the classes were yoga/stress relief/+great workout!! Great tips on the workout munchies, I always struggle with what to fuel myself with!

  13. For Yoga,Its all about that day…A great vinyasa flow class in the morning will set the day off right…after a run or work-out or just a tough day with work and family,go for a gentle hatha or a great restorative with meditation…to clear the mind and body!
    For Yogurt, A good Greek-style, plain, no fat…so many possibilities…mix in a organic low-fat granola bar(my fave for now!)or somefreash berries or keep it simple and add in a packet of Truvia sweetner.
    Snack Time!

  14. I’ve tried yoga a few times, but haven’t fallen in love with it…YET. From what I understand, once you meet the instructor that makes it all click for you, you’re hooked for life.

    I love plain non-fat greek yogurt…so versatile! Mostly I buy Fage, but I’ll eat anything 😉

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